5 Tips & 5 Giveaways to Improve Your Sleep

   By SheSpeaksTeam  Jan 10, 2012
264

Boost your mood, improve your resolve and regulate your eating habits with some extra zzz's. 

Do you pay attention to how much sleep you get each night or do you sometimes cheat yourself from valuable sleep time?  Sleep is not just vital for regular functions it's also important to help us with stress management and reducing daytime fatigue. 

If you gave yourself some new diet and fitness resolutions this year or you're working to cut back or quit a habit, you should include extra sleep in your plan.  It will help improve your mood when you are feeling deprived and increase your resolve to meet that goal.  Many people make bad food choices when they are tired.  Do you want to be sharp and full of energy every day?  Well, it may be easier to achieve than you may think.  How you feel while you are awake, greatly depends on how you sleep.

If you struggle to get a good night of sleep you are not alone.  Some people find it difficult to sleep through the night without at least one bout of restlessness or running to the bathroom. Others find it difficult to fall asleep or wake up in the morning.  According to a recent SheSpeaks poll 62.8% of you said you sleep poorly during these days of shorter daylight. 17.5% reported having continuous sleep problems. Many of the problems that make it difficult to sleep are emotional or environmental. Reducing these factors will help your ability to sleep through the night.

Some simple sleep strategies can be essential for a deep sleep. Here are our five sleep-promoting techniques to enhance the quality of sleep you get:

  1. Keep a regular sleep schedule: Go to bed at the same time every night and get up at the same time every day.
  2. Create a relaxing bedtime routine: Keep noise down with a sound machine or fan and keep your room slightly cool (around around 65° F).
  3. Exercise regularly: 30mins of activity anytime during the day will help you sleep more deeply. You can also do stretches before bed.
  4. Eat right: Avoid large meals at night, cut down on caffeine after lunch, and refrain from drinking alcohol before bed. Alcohol will create a restless sleep waking you up 4-5hours in. If you want a light snack around bedtime aim for a low-sugar cereal, granola or banana.
  5. Read at bedtime: Watching TV before bed stimulates your brain and therefore wakes you up. Reading a book is both non-stimulating and will keep you out of your head, helping you avoid stressing and planning the next day.

Most importantly, remember to make sleep a priority. Instead of cutting back on it for other tasks you have to complete, schedule it on your list. Having a good night rest will lay the foundation for a more productive, creative day.

Do you have certain products you use to help relax and get comfortable for a good night's sleep, maybe a clock, or super soft bedding, a favorite bath product or a good book?  Whatever you use to get ready for bed we'd like to hear your recommendations.

If you share your reviews and recommendations this week you'll be entered for a chance to win one of our giveaway prizes. Submit your favorite sleep, slumber or relaxation product to SheSpeaks Reviews OR add a comment to this blog post by 6pm EST on January 16th, 2011. You can enter a review AND a comment and you will have two entries to win!

review

 Prizes:



Philips Wake-up Light


S2H STEP Pedometer (3 winners)


Lavender Chamomile Bubble
Bath by Deep Steep

 

The contest starts January 10, 2012 and ends January 16, 2012, at 6:00 p.m. Must be a US resident. No purchase necessary.

GOOD LUCK!

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kimmyluvsjohnny1966 by kimmyluvsjohnny1966 | Sebastian, FL
Jan 11, 2012

I take diphenhydramine and cuddle up with my chihuahua petting him while watching tv. I'm knocked out for the night in about 20 minutes.

shortcork by shortcork | Harrisonville, MO
Jan 11, 2012

I do all the recommended tips and sleep really well most nights. If I have sore achy muscles or joints is when I have trouble sleeping. I do not like to take medicine so I usually pay for it the next day with a fatigued day. Any natural pain relievers for this problem/

Maddie by Maddie | Cedar Park, TX
Jan 11, 2012

I love a good book before bed. It's such a habit that I can get an extra nap in just by reading a few pages in a darkened room! Great trick to catch a few extra ZZZs.

valerie520 by valerie520 | San Antonio, TX
Jan 11, 2012

I like to turn off all the lights and turn down/off everything else (t.v., computer monitor, etc.) and read a book or magazine with a cup of sleepy time tea.

shelaine by shelaine | VANCOUVER, WA
Jan 11, 2012

I don't treat myself often, but I do buy nice bedding. You can find very high thread counts even at Ross or TJ Maxx so they're still affordable. That plus lofty soft cotton blankets in layers to be added or removed at will, fluffy pillows with smooth pillowcases, a little spritz of lavender pillow mist...and I'm good for the night :) I would love to add the Philips Wake Up light to my routine, because while I can fall asleep pretty well, I don't do so well at the "Rise and Shine" part of the day.

SyberCat by SyberCat | Gaithersburg, MD
Jan 11, 2012

I cannot sleep without reading for an hour or so before bed! I also take valerian root or Calms Forte, helps a lot.

Annelle by Annelle | HUNTINGTN BCH, CA
Jan 11, 2012

I've got a nook color that I read books at night. I change the color so it's a soft beige text over a dark grey background and turn the brightness down to minimum. Then I'll read until I fall asleep -- the nook will go to sleep itself if it doesn't get a page turn after a few minutes so I don't have to worry about wasting batteries. If I'm at a spot in the book that's too exciting, I'll switch over to sudoku instead. It seems like Sudoku would be more stimulating, but it's repetitive and my brain thinks slower as I try to come up with numbers (and there's no "excitement" to keep me awake, although it's still something to do) and I'll find myself having my eyes closed for longer and longer until I'm passed out.

Lily_J316 by Lily_J316 | SPENCER, MA
Jan 11, 2012

I love Sleepytime Jasmine Tea. It actually helps calm me down and feel soothed enough to sleep. http://www.celestialseasonings.com/products/sleepytime-teas/sleepytime-lemon-jasmine-decaf-green-tea

violetb by violetb | FRANKLIN, VA
Jan 11, 2012

I like to spray lavendar ..also taking melatonin helps

Ineri218 by Ineri218 | Far Rockaway, NY
Jan 11, 2012

A nice hot shower and cup of hot chocolate does it for me. Lately I have had a hard time positioning my self due to the surgery for breast cancer, but I always manage to tuck a pillow underneath that side which makes me comfortable enough to sleep well.

ddavenue by ddavenue | Tonawanda, NY
Jan 11, 2012

I always take a shower before bed. It really seems to relax me. Not eating past 8 pm also has seemed to help.

bunkie68 by bunkie68 | Midlothian, TX
Jan 11, 2012

I always make time to do a little reading before bed. It's especially nice now that I have a lighted cover for my Nook. I can turn out the light, snuggle up under the covers, and read for a while, and then just turn off the light on the cover to my Nook when I'm ready to sleep. No getting out of the toasty bed!

hamster_mom by hamster_mom | LAS VEGAS, NV
Jan 11, 2012

I use Foam ear plugs to help me sleep. Can't hear noises from outside, the apartment creaking or hubby snoring..

southflgirl by southflgirl | Coral Springs, FL
Jan 11, 2012

I have a great L shaped pillw that helps me to sleep better. One half goes under you head and the other is to wrap your arm around. It's much better than snuggling with a sweaty man.

benbri1 by benbri1 | TYLER, TX
Jan 11, 2012

Years ago I discovered that putting a drop of lavender oil on a sleep mask then wearing it all night induces sweet slumber. It also gets rid of a tension headache by helping you relax naturally. I used to wake up with a sore neck but not anymore. I have a satin mask that is lined with lambswool so it is soft and covers my eyes completely without pressure. I recommend trying this if you have trouble sleeping and/or get headaches (it works during the day as well).